WOD 02/18/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up;

2RDS

Side Shuffle 100′

High Kick 50′

Karaoke 100′

Quad Stretch 50′

Forward Skip 100′

Bear Crawl 50′

1RD ea side

3 Up Downs

5 Right Arm S. Arm Deadlift

5 Right Arm S. Arm Squat

5 Right Arm S. Arm Push Press

**Repeat from beginning but now on left side

2RDS

8 Cat Cow with a Rock Back

8 Lemon Squeezers

10 KB Swings (progressing from just popping off the hip to eye level)

With a barbell;

5 RDL

5 Hang Muscle Clean

5 Push Press

5 Back Squat

Metcon

Metcon (No Measure)

With a partner, alternating double rounds

0:00-10:00

5-5-5×2

Push Press (95/65)

Back Squats

Calories (you choose your machine)

12:00-22:00

4-4-4×2

Russian Kettlebell Swings (70/53)

Bar Facing Burpees

Jump Lunges (each side)

24:00-34:00

3-3-3×2

Dball Clean (90/60)

S. Arm DB Hang Clean and Jerk (55/40) (each side)

Alt. Single Leg V Ups (each side)
The way this workout flows; at 3,2,1 GO! P1 will do TWO rounds of 5 push press, 5 back squat, 5 calories. When the finish both rounds, P2 does the same. Moving back and forth for the entire 10:00.

And so on.